I can has deadlift to nau?

Deadlift:
133 x 30
221 x 30
321 x 20

Focus on keeping my back in a hard arch. Not as difficult as I expected, but still tiring. Stop at 321 to keep things light and fresh.

Lunges:
225 x 8 (per leg)
245 x 8
265 x 8

Good Mornings:
135 x 20+, 4 or 5 sets

Focus on maintaining a strict arch. I was quite surprised at how inflexible I was on the first set. This was at least partly due to the residual soreness from heavy adductor sets on Monday. I paused the reps at the bottom on the last few sets to work on stretching my hamstrings. For the last set, I was able to touch the pins with an arch, which was good progress.

Hyper Extensions
bw + 2 purples on neck x 37, 33
bw x 30+

Again with the arch.


Overall, today I felt much better today than I had in the past. Keeping the arch in really takes all the discomfort away. However, as Jake suggested there may be some flexibility issues that get in the way. I am flexible enough to maintain correct form through the entire movement, but I will keep improving my flexibilty as I think it will help once the weights get heavier.

Comp #5 (yesterday)

Power snatch 80/2 x 4
C&J 95/1+2 110/1 x 4
Jerk 110/2 123, 125, 127, 130 (YAY!), 130 - miss
Jerk 100/3 105/3 x 2
Cl. Pull 140/2 x 4
B. Sq. 130/4 150/4 x 3

SHEIKO #11

Time: 2:10. 

  Not nearly enough time. Slept until 2 hrs before gym closed. Gym staff let me stay a little longer (Thanks Hil!), so I could almost finish everything. Rushing through meant I did stuff out of order, which I'm not happy with. I also forgot my suit today, but this was a good thing because I didn't have enough time as it was.

  I listed exercises in the order they were supposed to happen, and I grouped them into super sets in the order I did them.

• Deadlift to knees 275x4 (50), 330x4 (60), 385x4x2 (70), 415x4x4 (75)

• A: Bench 150x6 (50), 180x5 (60), 210x4x2 (70), 225x3x2 (75), 240x2x2 (80), 255x1x2 (85), 240x2x2 (80), 225x3x2 (75), 210x4 (70), 195x6 (65), 165x7 (55)

By the way, on deadlift day I'm using wrestling shoes. These have very little traction so I bench on my toes. I actually really like it way better than flat footed benching. Too bad.

• B: Dumbell bench 50x10x4

Supposed to be 5 sets, but I was getting kicked out.

• A: Deadlift from knees 330x5 (60), 385x3 (70), should've added suit here, 385x3 (70), 445x4x4 (80)

• B: Lunges 135x5x5

• B: Abs 45x10x3

Teh Monies

We all know that powerlifting isn't going to make you rich (or even get you a live-able wage); that's not the point. BUT, we're starting to put up some decent raw powerlifting numbers. This could make for some side money. Winning $1000 - ($500 for expenses) = $500 profit for one weekend, which isn't a bad deal. Just something to think about.

ME 2 Board

42 KATANA baby. shirt felt great today.

Bench Press:
295 X 1 (3 board)
335 X 1 (3 board)
370 X 1 (2 board)
385 X 1 (2 board)
405 X 1! (2 board) lockout was a bit uneven at the very top but i definitely locked it

Floor Press:
265 X 4
265 X 4
265 X 4
225 X 7

4 Board Close Grip Lockouts
Dumbbell Flyes
Skull Crushers
Rope Extensions
BICEPS

Bench

4/15/09

Bench

2 second pause

155 x 5

165 x 5

175 x 3

135 x 10

Floor Press

175 x 5

185 x 5

155 x 8

155 x 8

Cable Flyes

4 sets x 8-10 reps

Rope Tricep Extension

57.5 x 8 x 4

Bench

Bench:
2 second called-out pause:
255 x 5
265 x 4 + 1 fail
275 x 3
225 x 9 (going for 8, miscounted)

Floor Press:
245 x 5
255 x 5
225 x 8 (smoke show, wtf)
235 x 7

(superset)
Flyes:
used funky weight stack cable machine

9 weights x 12, 13, 13, 14

Rope Tricep Extensions:
77 x 30
121 x 13, 13, 16

Bench

Bench (2 second pause)
135 x 5
145 x 5
165 x 3 last rep pretty slow
135 x 8

Floor press
135 x 5
155 x 5
145 x 8
145 x 7 + 1fail
First time doing these. I definitely like this exercise.

Pec deck flyes
130 x 12
175 x 10, 10

Rope pushdowns
3 sets

Week B #2

Gear:
None / no belt

Olympic-Style Front Squats:
245 x 3
265 x 3
285 x 3 (felt good)

Power Cleans:
235 x 2/1/1
225 x 2/2/2
215 x 3/3

Dumbbell Bench Press:
135s x 5/5/5/4

Strict-Curl w/ EZ-Bar:
115 x 1 (easy)
145 x 1

Judge Brent gave me three white lights on the 145, haha. For those keeping score, I haven't done any bicep isolation exercises since around July 2008. QED

CARDIO/FLEXIBILITY

• Hyperextension

• Cardio

• Stretching - hamstrings on cable row, gastroc, soleus, hamstrings w/ bar, adductors on 

machine, seated groin, hip flexors

Deadlift Film Study

This video is my 455 X 3 done about 10 months ago when I first started deadlifting.

Here is the alternate view of my 501 X 3 done last week. My form could still use improvement, but it has come a long way.

SHEIKO #10

Weight: 207. Time: 3:00.

  Lower back didn't feel great by the end of this. Hopefully not an issue.

• Squat 230x5 (50), 275x4x42 (60), 320x3x2 (70), 370x3x5 (80)

• Bench 150x5 (50), 180x4 (60), 210x3x2 (70), 240x3x5 (80)

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 230x5 (50), 275x5 (60), 320x5x5 (70)

• Good mornings 185x5x5

Half Assed Upper Back

Lots of due dates this week = 27 minute workout on the way back from the library

Dumbbell rows
95 x 10, 10, 20 - paused a couple times for my right arm on the last set

Smith machine shrugs
225 x 20
275 x 20, 20, 20

Hammer curls
35s x 10
37.5s x 10 (someone stole the 35s)
35s x 10 (someone else stole the 37.5s)

Upper Back

4/14/09

BW Pull Ups superset w/

Bent-Over Rows

135lbs x 8 x 3

Dumbbell Shrugs superset w/

Incline Curls

Obliques

Leg Raises

back2back backs

Bent-over rows:
185 x 10
225 x 8
235 x 8
245 x 6
185 x 20

(superset)
Wide-grip Pull ups:
bw + 45 x 7, 3 sets
bw x 20

Adding the 45 made these seem a lot heavier than they should have. Unsure why I could still rep it out like that at the end.

Shrugs:
315 x 28
315 x 32
315 x 38?
315 x 46 + 6 + 7 = 50 reps???

Kept trying to push myself more on these. At the end Terrence told me to do 50. I thought I was 4 short, but I ended up having to keep repping it to make them happy. Trappist monks wrote down the saga but it burned up in a fire.

Hammer Curls:
65 x 8 per hand
75 x 6, 2sets
75 x 8

Roman Chairs:
Did these in the glute-ham machine. They usually killll my lower back, but felt fine today. Progress?

PS: I did 10 minutes of stretching on my groin at the end.

ME Bench

Floor Press: 135x5x2
155x3
165x3
185x3
205x1
215x1
225x1 PR
235xFAIL

CG Incline: 155x5, 5
165x5, 5

HS High Row: 2p+25x10x5

Smith Shrugs: 3px15x4

Cross-body Hammer Curls: 45x5/5x3

And some ab stuff that I really didnt count or write down. The floor press was a 20lb PR I believe.

Highland Games

So, seriously, how are we going to practice the caber toss?

Squat

Squats
185 x 5, 5
195 x 3

Pause Squats (5 second pause)
165 x 2, 2

Leg Press
3 plate per side x 8, 8, 8

Kneeling cable abs
4 sets

skwats

Raw Squat:
355 X 3
365 X 3
315 X 7

S-S Bar Low Box Squat:
135 X 2
185 X 2
185 X 2
205 X 2 (smoke)
225 X 2 (fast)
245 X 2 (sorta fast)

Hamstring Curls
Calves on Leg Press
Abs

Squats

4/13/09

Squats

185 x 5 x 3 (weight x reps x sets)

Band-Resisted Box Squats

135 x 3

145 x 3

155 x 3

Front Squats

135 x 8 x 3

Pulldown Abs

I agree completely with Dave, expect that the middle of my back is hurting instead of my lower back. I think it is also due to core weakness but my back has only starting really hurting recently, so I'm not sure the cause.